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Get Rollin’ on National Foam Rolling Day!
Foam rolling has become a popular tool among fitness enthusiasts and athletes alike, and for good reason. This simple yet effective practice can help improve your fitness, relieve muscle soreness and tension, and even reduce the risk of injury. So on this National Foam Rolling Day, let’s take a closer look at the benefits of foam rolling and how you can incorporate it into your routine.
What is foam rolling?
Foam rolling is a self-myofascial release technique that involves using a foam roller to apply pressure to different parts of your body. The goal is to help release tightness and tension in your muscles and connective tissue, also known as fascia.
Why foam rolling is good for your fitness
1. Reduces muscle soreness and tension
Foam rolling can help alleviate muscle soreness and tension after a workout. When you exercise, your muscles can become tight and sore due to the buildup of lactic acid and other waste products. Foam rolling can help break up these knots and increase blood flow to the affected area, which can speed up recovery time and reduce soreness.
2. Improves flexibility and range of motion
By releasing tightness and tension in your muscles, foam rolling can also help improve your flexibility and range of motion. This can be especially beneficial for people who sit for long periods of time or engage in activities that require repetitive motions, as these can lead to muscle imbalances and restricted movement.
3. Reduces the risk of injury
Regular foam rolling can also help reduce the risk of injury by improving your body’s alignment and correcting muscle imbalances. By releasing tightness and tension in your muscles, you can help prevent overuse injuries and joint pain.
How to foam roll
To foam roll, you’ll need a foam roller, which you can find at most fitness stores or online. Here’s how to get started:
- Choose the area you want to foam roll, such as your quads, hamstrings, or back.
- Place the foam roller on the floor and lie on top of it, with the roller positioned underneath the area you want to target.
- Slowly roll back and forth over the foam roller, using your body weight to apply pressure to the area.
- If you find a particularly tight or sore spot, pause and hold the pressure on that area for 20-30 seconds.
- Continue rolling for 1-2 minutes per area.
Foam rolling can be a bit uncomfortable at first, but the more you do it, the easier it becomes. Just remember to breathe deeply and relax into the pressure, rather than tensing up.
Treat yourself to some foam rolling and relaxing time
Foam rolling can be a great way to give yourself some self-care and relaxation time, especially after a long day or workout. So go ahead and treat yourself to a foam rolling session, and share your experience with your friends on social media using the hashtag #NationalFoamRollingDay. Your body will thank you!
Happy National Fitness Day!
Here’s a full-body workout routine that includes both strength and cardio exercises.
Trainer Tip: Warming up with dynamic stretches allows you to break a sweat, and it also prevents injuries. Keep your core engaged for the best results. Be sure to stretch before and after your workout.
Warm-up (3 minutes)
- Jog in place for 30 seconds
- Jumping jacks for 30 seconds
- Bodyweight squats for 30 seconds
- High knees for 30 seconds
Rest for 30 seconds
Circuit 1 (6 minutes)
- Push-ups for 30 seconds
- Lunges for 30 seconds (alternating legs)
- Mountain climbers for 30 seconds
Rest for 30 seconds repeat the circuit once more
Circuit 2 (6 minutes)
- Dumbbell bicep curls for 30 seconds
- Dumbbell shoulder press for 30 seconds
- Plank for 30 seconds
Rest for 30 seconds and repeat the circuit once more
Cardio (5 minutes)
- Burpees for 1 minute
- Jumping jacks for 1 minute
- High knees for 1 minute
Rest for 1 minute and repeat the circuit once more
Cool-down (3 minutes)
- Stretch your arms and shoulders
- Stretch your quads
- Stretch your hamstrings
- Stretch your calves
This workout is designed to target all major muscle groups while also providing a cardiovascular challenge. Adjust the weight of the dumbbells and the intensity of the cardio exercises to your fitness level. Don’t forget to stay hydrated and listen to your body throughout the workout. Good luck, and have a great National Fitness Day!
Fit Snack | Fit Guide 4 2023
Hello, Fit Snacker, and Welcome to your Fit Snack Guide.
Inside you’ll find:
Fitness Challenge
Meditation & Mindfulness
Healthy Recipes
What’s in this month’s Box?
Here are some health tips and tricks for the month of April:
- Spring clean your pantry: Use April as an opportunity to go through your pantry, get rid of any unhealthy snacks, and replace them with nutritious options like nuts, seeds, whole-grain crackers, and dried fruit.
- Avoid processed foods and opt for whole foods instead. Processed snacks are often high in sugar, salt, and unhealthy fats, which can lead to weight gain and other health problems.
- Make sure you’re staying hydrated throughout the day. Drinking plenty of water can help keep your body functioning properly and prevent dehydration.
- Choose healthy snacks that are high in protein and fiber to help keep you full and satisfied. Some good options include nuts, seeds, fruit, and vegetables.
- Try to incorporate some form of physical activity into your daily routine, whether it’s going for a walk, practicing yoga, or doing a workout at home.
- Get enough sleep each night. Aim for at least 7-8 hours of sleep to help support your overall health and well-being.
- Practice mindfulness and stress-reducing activities such as meditation, deep breathing, or journaling.
- Reduce your intake of sugary beverages and instead opt for water, herbal tea, or low-sugar alternatives.
- Choose healthy fats such as avocado, nuts, and seeds instead of unhealthy fats such as fried foods and processed snacks.
- Don’t forget to take breaks and practice self-care throughout the day. This can include taking a few deep breaths, going for a short walk, or taking a break from your computer screen.
Fitness Challenge Vol 4 2023
Your Personal Trainer created a workout perfect for all levels. Enjoy your workout with Kelsi, one of our favorite Fit Snack Trainers, this month!
Fitness Challenge Levels:
Beginners – Perform it 1x through at your own pace. The video takes you through each exercise. Enjoy stretching at the end.
Moderate to High Intensity: Build the intensity by working up to 5 Rounds where you will repeat round 2 and 3 in between the warm-up and cool down! Challenge yourself with pace and form.
Motivation What are your goals? What steps are you taking each day to reach your goals? IG @fitsnack #FueledByFitSnack #FitSnackChallenge
Meditation
Meditation and Mindfulness Tips:
Kindness meditation is a form of meditation that involves cultivating feelings of kindness, compassion, and goodwill towards oneself and others. It can be a powerful tool for developing a more positive and compassionate mindset.
To practice kindness meditation, find a quiet and comfortable place where you won’t be disturbed. Close your eyes and take a few deep breaths to help you relax.
Begin by bringing to mind someone you care about, perhaps a family member or friend. Visualize this person in your mind’s eye and repeat the following phrases silently to yourself:
“May you be happy. May you be healthy. May you be safe. May you live with ease.”
Repeat these phrases several times, allowing yourself to really feel the intention behind them. You may find that as you repeat the phrases, you begin to feel a sense of warmth and compassion towards the person in your mind’s eye.
Next, turn your attention to yourself and repeat the same phrases, substituting “I” for “you.” Allow yourself to really feel the kindness and compassion you are extending towards yourself.
Finally, extend these same feelings of kindness and compassion to all beings, repeating the phrases silently to yourself:
“May all beings be happy. May all beings be healthy. May all beings be safe. May all beings live with ease.”
Allow yourself to sit with these feelings of kindness and compassion for as long as you like. When you’re ready, slowly open your eyes and take a few deep breaths before returning to your day.
By practicing kindness meditation regularly, you can cultivate a greater sense of compassion and kindness towards yourself and others, which can lead to greater happiness and well-being.
Yoga With Kimmy
French Inspired Hummus Dip (Yield: 12 servings)
If you like Tahini you are welcome to add it to your recipe. I prefer making my hummus
without Tahini. I never liked hummus so I made this one and added my own twist to it. Now it’s my go to.
Ingredients:
- 1 can garbanzo beans
- 2 tbsp. water
- 2 tbsp. extra virgin olive oil
- 1 tbsp. lemon juice
- 1/2 Tbsp garlic clove minced
- 1 tsp French Inspired Blend (From Mola Foods)
- 1/2 tsp. salt
Instructions:
Using a food processor, add garbanzo, water, french inspired blend, lemon juice, garlic, and salt. Mix until you get a smooth creamy texture. You may need to add a little bit more water to thin it out more; also you may need to add salt to your liking. Refrigerate in a tight lid container. Serve with crackers or your favorite vegetables. Garnish with chives if you like. Serve with Plantain Chips
Enjoy!
Grilled Lemon-Herb Chicken with Asparagus Salad
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 tbsp chopped fresh rosemary
- 1 tbsp chopped fresh thyme
- 1 tsp garlic powder
- Salt and pepper, to taste
- 1 bunch asparagus, trimmed and cut into bite-sized pieces
- 1 cup cherry tomatoes, halved
- 1/4 cup chopped red onion
- 1/4 cup chopped fresh parsley
- 2 tbsp extra-virgin olive oil
- 2 tbsp fresh lemon juice
- Salt and pepper, to taste
Directions:
- Preheat a grill or grill pan to medium-high heat.
- In a small bowl, whisk together the olive oil, lemon juice, rosemary, thyme, garlic powder, salt, and pepper. Brush the mixture onto both sides of the chicken breasts.
- Grill the chicken for 6-8 minutes per side, or until cooked through.
- While the chicken is cooking, prepare the asparagus salad. In a large bowl, combine the asparagus, cherry tomatoes, red onion, parsley, extra-virgin olive oil, lemon juice, salt, and pepper. Toss to combine.
- Serve the grilled chicken with the asparagus salad on the side.
Spring Quinoa Salad with Roasted Vegetables
Ingredients:
- 1 cup quinoa, rinsed and drained
- 2 cups water or vegetable broth
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 yellow squash, diced
- 1 red onion, diced
- 1 tbsp olive oil
- Salt and pepper, to taste
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh basil
- 1/4 cup chopped fresh mint
- 1/4 cup crumbled feta cheese (optional)
- 2 tbsp extra-virgin olive oil
- 2 tbsp fresh lemon juice
Directions:
- Preheat the oven to 400°F (200°C).
- In a medium saucepan, combine the quinoa and water or vegetable broth. Bring to a boil, then reduce the heat to low and simmer for 15-20 minutes, or until the quinoa is cooked and the liquid has been absorbed.
- While the quinoa is cooking, prepare the roasted vegetables. In a large bowl, toss the diced red bell pepper, zucchini, yellow squash, and red onion with the olive oil, salt, and pepper. Spread the vegetables out in a single layer on a baking sheet and roast for 20-25 minutes, or until tender and lightly browned.
- Once the quinoa and vegetables are cooked, combine them in a large bowl. Add the chopped parsley, basil, mint, and feta cheese (if using), and toss to combine.
- In a small bowl, whisk together the extra-virgin olive oil and lemon juice. Drizzle the dressing over the quinoa salad and toss to coat.
- Serve the salad warm or chilled.
Chewy Gooey Apple Pie Cookies
Ingredients:
Filling:
- 2 Apples peeled and chopped small
- 1/2 Tbsp. cornstarch
- 1/2 C. water
- 3 Tbsp. brown sugar
- 2 Tbsp butter
- 1 Tbsp. lemon juice
- 1 Tsp. cinnamon
Cookie Dough
- 1/2 C. melted butter
- 1/2 C. brown sugar
- 1 Egg
- 1 Tsp. vanilla
- 3/4 C. Oat flour (2 Earnest Eats Pumpkin Spice Cups)
- 3/4 C. All purpose flour
- 1 Tsp. cinnamon
- 1/2 Tsp. baking powder
- 1/4 Tsp. salt
Crumble Topping:
1 Earnest Eats Apple Ginger Bar crumbled up
Directions:
- Preheat your oven to 350 degrees.
- To make the filling, combine your filling ingredients in a saucepan and cook on low to medium heat until your apples are nice and tender. add a couple tablespoons of water if necessary.
- Lets move onto the cookie dough next.
- Combine all of your wet ingredients in a large bowl and mix on low.
- Next, add your dry ingredients and mix until cookie dough is well combined. For the oat flour, we used two Earnest Eats Superfood Pumpkin Spice Oatmeal Cups and blended them for 20 seconds to make 1 1/2 cups of oat flour for this recipe!
- Once dough is combined, allow it to rest in the fridge for 30 minutes.
- Take your chilled dough and form 10-12 small ball shapes and roll them into a sugar and cinnamon mixture.
- Place each cookie ball onto your cookie sheet evenly spaced apart. Press the center down of each with the edge of a tablespoon.
- Scoop your apple pie filling into the center of each cookie. Add your crumble topping on top. Place your cookie sheet in the oven for 14-16 minutes and watch the baking magic unfold!
- Pull them out of the oven and let them cool before you enjoy! These cookies are a true gooey tribute to your grammy’s apple pie.
What’s in Your Box?
Share tag us @fitsnack on Social Media
Mola Foods | Plantain Chips
Plantain Chips are a healthy snack and are delicious! A go-to snack for children all around the African continent! Oh and if you have ever been to India, then you know plantain chips are popular there as well. Enjoy!
To purchase, visit www.MolaFoods.com and use fitsnack20 for 20% off.
SIMPLE | SIMPLE Chocolate Sea Salt
These bars are simple, gluten-free, and low sugar. The perfect snack for diabetes, Hashimoto, or simply a guilt-free snack!
To purchase, visit SimpleBars.com and use coupon code fitsnack10 for 10% off.
SIMPLE | SIMPLE Almond Matcha & Chia
These bars are simple, gluten-free, and low sugar. The perfect snack for diabetes, Hashimoto, or simply a guilt-free snack!
To purchase, visit SimpleBars.com and use coupon code fitsnack10 for 10% off.
Ernest Eats |Baked Apple Ginger Bar
Chew, soft almond butter bar with organic apples, walnuts and warm spices for a healthy, tasty snack.
To purchase, visit www.EarnestEats.com
Bakery on Main | Unsweetened Oatmeal
A perfect multigrain base of certified gluten-free oats, flax, chia seeds, and the ancient grains, quinoa and amaranth to create your own unique combination of any flavors your taste buds desire!
To purchase, visit BakeryOnMain.com
Green Mustache | Mustache Munchies, Spicyish
Inspired by a childhood classic, Mustache Munchies are plant-based “cheese” crackers that are also organic, gluten-free, dairy-free and guilt-free.
To purchase, visit www.GetGreenMustache.com and use fitsnack20 for 20% off.
Kaze | Kaze Gouda Cheese Bites
Healthy and delicious keto friendly crunchy cheese snack made with 100% real cheese, perfect for on-the-go and pantry stock-up!
To purchase, visit www.KazeCheese.com and use coupon code fitsnack20 for 20% off.
SIETE | Guego Grain Free Tortilla Chips
Hot potato, hot potato, who’s got the hot potato? If you’ve got the fuego papitas, then you do! Our Kettle Cooked Fuego Potato Chips deliver that can’t-get-enough old-school crunch with bold fuego flavor.
To purchase, visit www.SieteFoods.com.com
Fit Snack’s Earth Month Recipe Challenge
Promoting Sustainable Food Choices and Supporting Local Agriculture
In honor of Earth Month, Fit Snack is hosting a recipe challenge to promote sustainable food choices and support local agriculture. We want to encourage our followers to create a recipe using only ingredients that are in season and grown locally. This not only promotes sustainable food choices but also supports local agriculture and reduces the environmental impact of transportation.
Why Eating Seasonal and Locally-Sourced Ingredients is Important
Eating seasonally and locally-sourced ingredients is a great way to reduce your carbon footprint and support local farmers. When you choose to eat foods that are in season and grown locally, you reduce the amount of energy required to transport and store the food. This means fewer greenhouse gas emissions and a smaller environmental impact.
Additionally, buying from local farmers supports your local economy and helps ensure that small-scale farmers can continue to thrive. It also promotes biodiversity, as farmers are more likely to grow a variety of crops when they have a local market for them.
How to Participate in Fit Snack’s Recipe Challenge
To participate in our recipe challenge, create a recipe using only ingredients that are in season and grown locally. This can include fruits, vegetables, grains, and other whole foods. Be creative and experiment with different flavor combinations!
Once you’ve created your recipe, share a photo and the recipe instructions on social media using the hashtag #FitSnackEarthMonth. Make sure to tag us (@fitsnack) in your post so we can see your submission.
We’ll be accepting recipe submissions throughout the month of April, and the winner will be announced in early May. The winning recipe will receive a free 3-month Fit Snack subscription, which includes a monthly box of healthy snacks and supplements.
Let’s Make a Positive Impact on the Environment
By participating in Fit Snack’s Earth Month recipe challenge, you can make a positive impact on the environment and support local agriculture. Eating seasonally and locally-sourced ingredients is a simple but powerful way to reduce your carbon footprint and support your local community.
We can’t wait to see what delicious and creative recipes our followers come up with!